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Hyrox Style Workout

01/03/25

Workout Breakdown

One timed circuit and one AMRAP.

Warm-up: 10-15 minutes

Circuit

2min on/30s off x8 (20 mins total)

  • A1. Run

    • A2. Burpee Box Jump-Overs

  • B1. Run

    • B2. Skierg

  • C1. Run

    • C2. Walking Lunges - (see notes for weights)

  • D1. Run

    • D2. Sled Push - (see notes for weights)

Rest: 5-minute break (or longer if needed).

AMRAP

(20 mins total)

  • Dumbbell Thrusters - 15 reps (see notes for weights)

  • Wall Balls - 30 reps (see notes for weights)

  • Sled Pull - 20 m (see notes for weights)

  • Rowing - 250 m

  • Farmers Carry - 50 m (see notes for weights)

  • TRX Rows - 15 reps

  • Notes:

    • Lunges

      • Male = 45 lbs.​

      • Female = 25 lbs. 

    • Sled Push

      • Male = 335 lbs. (sled+250 lbs.)​

      • Female = 225 lbs. (sled+135 lbs.)

    • Sled Pull

      • Male = 225 lbs. (sled+140 lbs.)​

      • Female = 170 lbs. (sled+85 lbs.)

    • Wall Balls​

      • Male = 15 lbs.​

      • Female = 10 lbs.

    • Dumbbell Thrusters​

      • Male = 25 lbs.​

      • Female = 15 lbs.

    • Farmers Carry​

      • Male = 55 lbs.​

      • Female = 35 lbs.

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